Teams of 3 MMM | FFF Hybrid April 24th 2021 Last Day to Register Apr 17th WODs are not locked. Check back weekly in case there are tweaks. Athlete? See Approved Hosts WOD 1 - Hold It. Karen's With Annie? Got a better WOD 1 name? If you are the FIRST one to come up with the name AND we use it we'll comp you for your entry fee! 15-Minute Time Cap PART 1 50-40-30-20-10 - Wall balls - Double Unders* - Sit-ups PART 2 In the Remaining Time - Maximum Front Squats The team begins Part 1 with one of the athletes moving the appropriate, division-specific barbell from the floor into a front rack position (Standard, "I Dream of Jeanie" or "Frankenstein" all valid) to hold. Once the barbell is in the front rack position the first working athlete begins wall balls. No reps of the triplet can be completed, at any time, unless an athlete is holding the barbell at the front rack height. This will allow the non-working athletes to transfer the barbell to each other at front-rack height if they want without lowering it. The triplet begins with 50 wall balls, then 50 double unders (or 75 single unders), then 50 sit-ups. Once 50 of each movement are complete the team moves on to 40, then 30 and so on. Athletes may swap in any time. No hand tag is necessary. The working athlete must be provided an area at least 8-feet by 8-feet and that area must be marked on the floor. The barbell holder and resting athlete must stay out of the working athlete's space. The working athlete must leave the work space for another athlete to swap in. The simplest way to think about this is one athlete will always be holding the barbell in a front rack, one athlete will be resting and one athlete will be inside the work space performing reps of the triplet. If the team completes Part 1 before the time cap they will begin Part 2 once the final working athlete of Part 1 has left the work space and the first working athlete for front squats has entered the work space with the barbell on the floor. As in Part 1 the non-working athletes must be out of the designated work space. Athletes may swap in anytime they want. The bar must be lowered to the floor and the working athlete must leave the work space to swap in the next athlete. No hand tag is necessary. WOD 1 Standards Wall Balls - For the first rep, or anytime the ball is on the ground, the Athlete picks the ball up to a standing, full hip extension position with the ball in the front-rack position. The Athlete then squats until the hip crease is below the top of the knee. The Athlete stands up and throws the ball to hit the specified target. After the first rep, the Athlete catches the ball, squats to hip crease below the top of the knee, then stands and thrusts the ball to the height of the specified target. Double Unders - This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count. Single Unders - This is the standard single under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count. As long as the rope continuously moves forward any hop over the rope is fine with each turn. Feet do not have to be together. Sit-Ups - Sit-ups begin with the athlete lying on the back, feet on the floor any distance below the buttocks but not anchored and the hands touching the floor above the head. The athlete then curls up until the hands touch the TOES. The feet cannot leave the floor at any time during any part of the sit-up. An AbMat is allowed but not required. If used the AbMat must be positioned at the lumbar spine. Front Squats - Reps can only be completed when the one working athlete is in the designated work space. The first rep starts by cleaning the same bar/load used for front-rack holds from the floor into the front-rack position. A rep is completed by maintaining the bar in the front-rack position, lowering the hip crease below the knee and then standing up until the hips and knees are fully extended. Any grip is permitted (including "I Dream of Jeannie") as long as the bar is in the front-rack position. MI - Male Intermediate MN - Male Novice MM - Male Masters 45+ = = = = = = = = = = FI - Female Intermediate FN - Female Novice FM - Female Masters 45+ Wall Ball Variations: MI – 20#/10’ FI – 14#/9’ MN/MM – 14#/10’ FN/FM – 10#/9’ *Rope Jump Variations: All Divisions - 50-40-30-20-10 DU -OR- 75-60-45-30-15 SU DU – Double Unders SU – Single Unders Team choice for DU or SU. Whatever the team chooses ALL athletes of the team must do the same movement. Front-Rack Hold / Front-Squat Variations: MI – 95# FI – 55# MN/MM – 65# FN/FM – 35# Score 1: Time to Complete (If incomplete at the time cap the score will be CAP+Reps Completed) Score 2: Combined Team Front-Squat Reps WOD 2 - Benches Be Crazy Got a better WOD 2 name? If you are the FIRST one to come up with the name AND we use it we'll comp you for your entry fee! Three Rounds - Each Being 2:30 With a 2:30 Cap one athlete at a time will complete: - Row 20/15 Calories* - Bench press for maximum reps One athlete completes the WOD at a time. One of the other athletes is the spotter. The clock starts, athlete A rows and then performs maximum bench press reps in the remaining time of the 2:30 round. The clock is reset, the rower is reset and then athlete B goes. Repeat for athlete C. WOD 2 Standards Row - The athlete's feet do not have to be strapped in. The damper can be whatever the athlete chooses. Before the WOD starts the monitor should be reset to either 1). count down from 20 calories (male) or 15 calories (female) OR 2). set to zero where it counts up to 20 calories (male) or 15 calories (female). The athlete cannot touch the handle until the 2:30 clock starts. The athlete cannot release the handle until either the monitor says zero or the calories required are met. No releasing early hoping for calorie rollover. Bench Press - The bench press can only begin after the required calories are rowed. Athletes must lie flat on the bench with feet either touching the floor or on ONE 45-lb bumper plate. After unracking the bar the Athlete must begin with full control of the bar, elbows extended. The bar will then be lowered until it touches the lower part of the chest. The rep is complete when the bar is pressed upward and the elbows are fully extended. No "short stroking." A teammate, not the judge, should act as the spotter. The spotter may assist in unracking the bar, saving the lifter from harm or re-racking the bar but no repetition counts if the spotter touches the bar before a complete lockout. If the spotter gives assistance, at any time during a rep, the bar must be racked for safety reasons and that rep will not count. If the judge feels it is safe to do so, the Athlete may, again, unrack the bar and continue reps. Reps do NOT have to be unbroken. The bar may be re-racked as many times as the Athlete wants. MI - Male Intermediate MN - Male Novice MM - Male Masters 45+ = = = = = = = = = = FI - Female Intermediate FN - Female Novice FM - Female Masters 45+ Bench Press Variations: MI – 135# FI – 75# MN/MM – 85# FN/FM– 45# Row Variations: All Males – 20 calories All Females – 15 calories Score 3: Combined Team Bench Press Reps WOD 3 - A Couplet of SwingersGot a better WOD 3 name? If you are the FIRST one to come up with the name AND we use it we'll comp you for your entry fee! With a 15-Minute Running Clock Each of Three 5-Minute Rounds Buy-in - 50 Synchro Russian Kettlebell Swings (2 athletes) Remainder of 5-Minute Round One Athlete AMRAPS - 4 Chin-Over-Bar Pull-ups* -OR- 8 Ring Rows - 8 burpee box overs For each 5-minute round two athletes will buy-in with 50 synchro KB swings. Once completed the AMRAP athlete will work for the remaining time. Round 1: 00:00-05:00 - 50 Synchro Russian KB Swings then Athlete A AMRAPs Round 2: 05:00-10:00 - 50 Synchro Russian KB Swings then Athlete B AMRAPs Round 3: 10:00-15:00 - 50 Synchro Russian KB Swings then Athlete C AMRAPs Athletes B and C start their AMRAP with pull-ups or ring rows (whatever the team has agreed to) regardless of where the previous athlete finished their AMRAP. WOD 3 STANDARDS Synchro Russian KB Swings - Both athletes must start standing upright with the hips extended. Athletes then begin the lowering arc of the movement. The KB must pass behind the heels at the bottom. The athlete then begins the rising arc and the movement finishes when the arms are straight, the hands are above the shoulders and the hips are extended. The KB does not have to be set down after the S2OH. Synchro- For the rep to count both athletes must achieve the arms-straight, hands-above-shoulders, hip-extended position at the same time. Chin-Over-Bar Pull-Ups - Strict, kipping or butterfly pull-ups are allowed. Pull-ups begin with the Athlete in a dead hang, full arm extension and feet not touching anything. If a jump is required to get to the bar the Athlete must first dead hang with arms fully extended before beginning reps. The bottom of the chin must go above the bar before descending to full arm extension. At least one palm must be facing AWAY from you. A mixed grip is fine but both palms facing you (chin up) is not allowed. Ring Rows - Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without the heels ever moving to the near side of the tape (the side closest to the hands). The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with the back of the heels on the far side of the tape, AND the body is in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest. Burpee Box Over - The burpee box over starts with the athlete facing the box, completing a burpee, then stepping or jumping on top of the box and either stepping or jumping down to the opposite side of the start. The burpee box over rep is complete when both of the athlete's feet are on the ground after stepping or jumping down. The Burpee- From a standing-upright position the athlete must get their chest and thighs flat to the floor. When getting flat to the floor or back up, athletes may jump both feet or step one foot at a time. The Box Over- Athletes may jump up or step up to get both feet on top of the box. Both feet must be on top of the box at the same time before jumping or stepping down on the opposite side. Athletes canNOT just jump OVER the box. Athletes do not need to stand up completely while on top of the box. They may face any direction while mounting and dismounting. No part of the Athlete's body, other than the bottom of the feet, may touch the box to assist any part of the movement or catch balance. The dismount must be on the opposite side of the box. MI - Male Intermediate MN - Male Novice MM - Male Masters 45+ = = = = = = = = = = FI - Female Intermediate FN - Female Novice FM - Female Masters 45+ KB Variations: MI – 53# FI – 35# MN/MM – 35# FN/FM – 26# Pull-Up Variations: All Divisions – Chin over Bar or 8 ring rows Team choice for which variation they will do. Whatever the team chooses ALL athletes of the team must do the same movement. Box Variations: MI - 24in All others - 20in Score 4: Combined Team Reps of AMRAP WOD 4 - Thanks a Ton! Got a better WOD 4 name? If you are the FIRST one to come up with the name AND we use it we'll comp you for your entry fee!10 Minute Cap - 2 minutes to warm up and pick the ONE load the team will use for the remaining... - 8 minutes to Accumulate Maximum Tonnage of Ground to Overhead (G2OH) The team chooses the load within the maximum provided and sticks with that load for all reps during the 8-minute AMTAP (as many tons as possible). There is ONE bar total for the team, not one bar per athlete on the team. WOD 4 Standards Ground-To-Overhead - Every rep of the ground-to-overhead begins with the barbell on the ground. Any variation of a snatch or clean and jerk is acceptable. Touch and go is permitted, but deliberately bouncing the barbell is not. Dropping from overhead is up to the owner of the bar you are dropping. If it's allowed the bar must settle on the ground before the next rep. If using an empty barbell, or a barbell with smaller-than-standard bumper plates, each rep must begin with the barbell clearly below the knees. The rep is credited when the barbell is at full lockout overhead, with the hips, knees, and arms fully extended; and the barbell is directly over or slightly behind the middle of the body. If a split-style lift is used, both feet must be brought back in line to finish the rep. MI - Male Intermediate MN - Male Novice MM - Male Masters 45+ = = = = = = = = = = FI - Female Intermediate FN - Female Novice FM - Female Masters 45+ Variations MI – 185# max {45lb bar, (2)45s, (2)25s, (2)10s, (2)5s, (2)2.5s} FI – 120# max {35lb bar, (2)25s, (2)10s, (2)5s, (2)2.5s} MN/MM – 135# max {45lb bar, (2)45s, (2)25s, (2)10s, (2)5s, (2)2.5s} FN/FM – 85# max {35lb bar, (2)25s, (2)10s, (2)5s, (2)2.5s} Score 5: Team Combined Load X RepsWHAT'S HYBRID? Back to Top We are anticipating our hosts will be able to have an on-site event on April 24th 2021. However, out of an abundance of caution and due to the uncertainty of what any area's Covid status may be in April 2021, athletes may do the WODs anywhere they have the equipment and space needed, between March 27th and April 17th 2021. Option 1: If you have a decked out home/garage gym with all the equipment and space necessary, you and your two teammates can do the WODs there between March 27th and April 17th at 5pm Pacific. You must submit video proof no later than April 17th at 5pm Pacific using the WODProof app. Option 2: If you belong to a functional-fitness gym you can ask to do the WODs at your home gym between March 27th and April 17th at 5pm Pacific if they will allow you to also video the WODs. You must submit video proof no later than April 17th at 5pm Pacific using the WODProof app. Option 3: Compete with many other teams as normal at your Festivus Games host on April 24th. We recommend you choose the Festivus games host that is closest to you. So, no matter where you do the WODs, you'll have a great time with your teammates and you'll get to see how your scores compare to thousands of athletes from multiple countries! If you complete the WODs anywhere other than our host on April 24th, you will have to provide video proof by using the WODProof app, if you want your score to count toward a chance of a podium placing. Scores that athletes properly submit with video proof by April 17th at 5pm Pacific will be reviewed by a Coach from the host ("reviewer"). The reviewer has the final say in whether the score is accepted, rejected or accepted with a penalty. Whatever the decision of the reviewer, it is final. The final score awarded after review counts at the same weight and value as athletes who compete in person at the host April 24th. See why we're calling it a hybrid event rather than "virtual?" The overarching rationale for doing this is so you know, when you register, you are all but guaranteed to be able to do the WODs, safely, while still getting to see how you measure up against thousands of athletes worldwide. Video-proof submission guidelines and WOD standards videos will be coming by the end of February 2021. FINALS WOD There will be no FINALS WOD for this event. The top three Teams after all the WODs above are complete, in each division, are podium champs.STANDARDS VIDEOS We will provide standards videos at least 8 weeks before the event. We reserve the right to tweak certain movement standards between now and then. Keep checking back here for modifications. TIE BREAKER Ties are automatically calculated so they don’t take up extra time with an extra tie-breaker WOD at the event. If two individuals are tied after 5 scores the scoring system/leaderboard will look to see which athlete had the best points place of any score of the 5. If Athlete A's best placing for any score was 2nd and Athlete B's best placing for any score was 4th then Athlete A wins the tie breaker. If both Athletes had best placings that were, for example, 2nd, then the system finds the next best placing score. It continues in this manner until it finds the overall better Athlete. ADAPTIVE OR PARTICIPATION VS. COMPETING Adaptive athletes, or those who are uninjured and otherwise healthy, but who have a limitation that prevents them from performing any of our event movements according to standards, are welcome and may still register to PARTICIPATE rather than COMPETE. However, any rep or movement sequence not performed according to our WOD standards will not count or be added to the score. Festivus Games is feats of strength for the rest of us, but it is a competition. Therefore, it's important that any rep and WOD sequence scores be according to uniform standards when COMPETING for a podium spot. Adaptive or otherwise healthy but limited-movement athletes should contact their specific Host directly to confirm accommodations that may be needed to facilitate PARTICIPATION. Also, athletes PARTICIPATING rather than COMPETING for podium should communicate with their judge for any WOD where additional scaling will occur so judges aren't verbally calling "No Rep!" even though they will not be counting the reps not done to standard. EQUIPMENT ALLOWED Q: What equipment can be worn? A: Gloves, wrist wraps, belt, elbow/knee sleeves, "lifter" shoes. Q: Can I wear deadlift straps? (anything that wraps around the bar that reduces a need to grip) A: No, deadlift straps are NOT allowed. No Versa Gripps! Q: Can we bring our own rope? A: Yes and your own rope is the only equipment of your own that you can use during the competition. Q: This maybe a dumb question but are ammonia packets allowed? A: Ask your Host when you get to the event, however, we’d advise against it as it’ll take time you are not likely to have to spare. WHATCHA THINK? Name* First Last Email* Enter Email Confirm Email Thoughts About Our WODs? 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